In my quest to get fit for the Centurion cycle I mentioned yesterday, I’m making a conscious effort to cook meals that provide the complex carbohydrates I need for energy and the lean protein I need to build muscle. Most important, the recipes I create can’t be time-consuming. Every extra minute I have needs to be spent on the bike.
Given the above criteria, I whipped up this simple recipe which conveniently used lots of leftover vegetables I had in the refrigerator. (You can even use canned or frozen vegetables; they are just as nutritious as fresh vegetables.)
My one-bowl wonder is low in calories, rich in fiber and very nice served with a warm, multi-grain roll and a glass of white wine.
SHRIMP & VEGETABLE STEW
2 T extra virgin olive oil
1 lb. Yukon gold potatoes, scrubbed and thinly sliced
½ cup sliced carrots
1 tsp minced garlic
1 small onion, chopped
2 links chicken sausage, cooked and cut into small rounds
½ cup peas, cooked
½ cup green beans, cooked
2 T flour
1 ¾ cups College Inn White Wine & Herb Culinary Chicken Broth
¼ cup water
1 lb shrimp, peeled and de-veined
½ cup fresh parsley, roughly chopped
French sea salt
- In a large stock pot, heat oil. Add sliced potatoes, carrots, garlic, onions and sausage. Cook, stirring occasionally until tender, about 16 – 18 minutes.
- Add peas and green beans and stir to blend.
- Sprinkle flour over potatoes and vegetables. Stir in broth, water and bring to a boil. Cook about 5 – 7 minutes more.
- Add shrimp, cover and let simmer about 4 – 5 minutes or until shrimp are opaque.
- Remove from heat and add parsley. Season with salt and pepper to taste.